The Keto diet reduces carbs intake to encourage the liver to use fat as energy for energy. A significant proportion of one’s calories should come from healthy sources like olive oil, avocado oil, butter and fatty fish for maximum efficiency.
Once considered unhealthy, dietary fats are increasingly being recognized for their numerous health advantages – this trend being particularly evident within ketogenic diet.
Coconut Oil
Coconut oil is a popular choice among those following a keto diet, providing healthy fats with very little carbs to balance out its low-carb content and contributing to bone health via Vitamins E and K1.
Coconut Oil Is Loaded with Medium Chain Triglycerides (MCTs)
Medium Chain Triglycerides found in coconut oil are unique because their energy can be used by your body directly without being stored as fat, helping keep blood sugar at an appropriate level and supporting ketones production – fuel that can fuel both brain and body functions. MCTs also possess antimicrobial properties to support gut health.
Coconut oil can be found at most grocery stores. Choose unrefined for its natural taste and smell; refined varieties may be useful when cooking at high heats. No matter which kind you select, be sure that it’s organic cold-pressed so as to be free from added chemicals.
Coconut oil stands out among other oils as having an exceptionally low carbohydrate content at only 0.84g per 100g serving, as well as being rich in saturated and monounsaturated fatty acids that can help lower cholesterol levels while aiding weight loss.
Coconut oil can be used to saute vegetables, roast meats, or create delicious homemade mayonnaise. Try mixing egg yolks with Dijon mustard and white vinegar before slowly whisking in melted coconut oil while whisking until you achieve a smooth texture. Alternatively, you could try adding one tablespoon of coconut oil directly to your coffee or tea for an enjoyable bulletproof beverage!
Nuts & Seeds
Nuts and seeds make ideal snacks for a keto diet due to their combination of high fat content with low carb counts. Furthermore, these nutritious treats contain protein, fiber, antioxidants, vitamins, and minerals – some may be more suitable than others depending on their carb count.
Pecans, macadamia nuts and brazil nuts are some of the best keto-friendly nuts to snack on as snacks; these nuts boast low net carbs while high levels of healthy fats that aid weight loss by decreasing insulin levels and increasing levels of healthy dietary fats.
Pine nuts are another low-carb and high-fat nut ideal for the keto diet, providing essential vitamin E, phosphorus, magnesium, manganese, zinc and copper nutrients to support cardiovascular health, aid digestion and help promote weight loss.
Walnuts are another keto nut with plenty of nutritional value that’s good for the body. Packed with omega-3 fatty acids that can help to fight inflammation and keep heart health intact, walnuts also offer vitamin E and polyphenols which support cardiovascular wellbeing and metabolic performance.
Pistachios are an extremely nutritious nut, boasting both fat and low carb content – which makes them the ideal keto snack choice. In addition, their versatility means they make great salad dressing ingredients or can even be added directly into recipes! Plus they’re an excellent source of Vitamin A and folate.
Nut butters can also help add healthy fats to your diet. Almond butter, for instance, boasts higher levels of healthy fat than its peanut-butter counterpart and less carbs overall. When shopping for nuts in stores or online, read ingredients lists carefully as some contain added sugars or ingredients not allowed by keto.
Seeds are packed with healthy fats and are an easy addition to a wide variety of dishes, like breads, cookies, and shakes. Sunflower seeds are especially versatile, often being added into breads, cookies and shakes as an ingredient. Flax seeds are another nutrient-rich addition that works well with keto diet. Flax provides anti-inflammatory omega-3 fatty acids while also offering rich amounts of calcium magnesium and potassium – providing ample nutritional benefits.
Ghee & Butter
Ghee is an Indian cooking fat that has quickly gained traction among Keto followers. Similar to butter, but clarified means the liquid and milk solids have separated, giving ghee a distinct toasty taste with its high smoke point meaning it can be used at higher temperatures than butter.
Ghee is an excellent source of omega-3 fats and butyrate, an essential short-chain fatty acid linked with improved gut health, as well as conjugated linoleic acid (CLA), an omega-9 fatty acid linked to better body composition and reduced inflammation.
Grass-fed ghee is also an ideal choice for people with lactose intolerance or dairy allergies, since it contains less water and milk solids that cause sensitivities. Furthermore, grass-fed ghee contains more vitamins and minerals than regular butter such as A, D, E K choline.
Ghee’s deliciously nutty taste and creamy texture makes it a delectable ingredient in keto recipes, especially sauces and dressings. Melted ghee can also be drizzled over vegetables before mixing with other ingredients to form sauces and dressings; its versatility also makes it great for roasting vegetables before being used to craft homemade hummus!
Ghee can add an irresistibly buttery aroma and taste to a cup of coffee, providing it with extra flavor and richness. Ghee also lends itself perfectly for keto-friendly baking recipes, providing a golden hue to breads like nut loaf. Furthermore, fat bombs have become popular keto snacks.
Ghee is an ideal replacement for cooking oils due to its high fat content, making it suitable for making keto desserts with high-protein content. In addition, its deep flavors add depth and dimension to broth while melting into sauteed meat skin or egg whites for additional flavoring. When selecting the ideal ghee for Keto use, seek one certified organic and free from additives; brands that specialize in grass-fed varieties such as Fourth and Heart and Milkio which is non-GMO are among the many available brands of grass-fed ghee.
Fatty Fish
Fats have often been maligned unfairly in the past, but certain healthy fats can actually help you thrive on the keto diet. Aim to source most of your calories from healthy sources while limiting inflammation-inducing ones.
Monounsaturated fatty acids contain one double bond between carbons; these fatty acids can be found in olive oil, avocados and nuts. Polyunsaturated fatty acids contain multiple double bonds between carbons; they include omega-3 and omega-6 essential fatty acids that our bodies cannot produce naturally – these foods include fish oil, grass-fed meat and certain nuts rich in these fatty acids; particularly beneficial is omega-3 EPA/DHA which have anti-inflammatory and cardiovascular risk reducing qualities.
A well-balanced keto diet should include a moderate amount of omega-6 fatty acids found in vegetable oils like safflower and sunflower. But too much of these fatty acids could lead to high blood pressure and inflammation if consumed too regularly.
Fatty fish is an essential component of any keto diet and should be included as part of at least twice weekly meals, particularly salmon (avoiding farm-raised versions), sardines and mackerel (see table for examples of heart-healthy omega-3 fatty acids found here) and mackerel. Fatty fish contains heart-healthy omega-3s along with vitamin D for bone health and overall wellness.
Avoid saturated and trans-fats found in fast foods, margarine, butter and processed food products; trans-fats are produced when hydrogen is added to unsaturated fats; they can be harmful to cardiovascular systems. Dairy products typically contain saturated fats; these may be swapped out with nondairy alternatives instead.